Forearms Exercises
Exercises targeting Forearms.
Showing 31–60 of 107 exercises
Dumbbell Clean
Begin standing with a dumbbell in each hand with your feet shoulder width apart.
Dumbbell Incline Row
Using a neutral grip, lean into an incline bench.
Dumbbell Lying Pronation
Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
Dumbbell Lying Supination
Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
EZ-Bar Skullcrusher
Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.
Farmer's Walk
There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
Finger Curls
Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
Hang Clean
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
Hang Clean - Below the Knees
Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
Hang Snatch
Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.
Hang Snatch - Below Knees
Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position.
Heaving Snatch Balance
This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
Incline Barbell Triceps Extension
Hold a barbell with an overhand grip (palms down) that is a little closer together than shoulder width.
Keg Load
To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
Kipping Muscle Up
Grip the rings using a false grip, with the base of your palms on top of the rings.
Kneeling Forearm Stretch
Start by kneeling on a mat with your palms flat and your fingers pointing back toward your knees.
Leverage Shrug
Load the pins to an appropriate weight. Position yourself directly between the handles.
London Bridges
Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.
Muscle Up
Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
One Arm Chin-Up
For this exercise, start out by placing a towel around a chin up bar.
One-Arm Open Palm Kettlebell Clean
Place one kettlebell between your feet.
Overhead Stretch
Standing straight up, lace your fingers together and open your palms to the ceiling. Keep your shoulders down as you extend your arms up.
Palms-Down Dumbbell Wrist Curl Over A Bench
Start out by placing two dumbbells on one side of a flat bench.
Palms-Down Wrist Curl Over A Bench
Start out by placing a barbell on one side of a flat bench.
Palms-Up Barbell Wrist Curl Over A Bench
Start out by placing a barbell on one side of a flat bench.
Palms-Up Dumbbell Wrist Curl Over A Bench
Start out by placing two dumbbells on one side of a flat bench.
Pin Presses
Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
Plate Pinch
Grab two wide-rimmed plates and put them together with the smooth sides facing outward
Power Clean
Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
Power Snatch from Blocks
Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
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